AR - Jan 30

Taking it easy today. 4x max reps abmats/3x 10 burpees.

10 - 2.5 hours. 219/12.
oGWICn: Day 30, 30 burpees.

Wl - Pretendin' - Jan 29

Right up front, I wanted to see how long it would take to do the burpees. My minute timer went off at 23 burpees - those last six.... dang.

4x22 hyperextensions with 12# ball/3x11 feet to bar.

4x10 curl/3x12 extensions.

5x12 with 6 calves on the A-frame.

Yeah, the main set was missing today. I ran out of time; not that I didn't want to pull some heavy deads. Se la vie. Booked it out to meet up with CB and Walker, and some Lengthwise Centennial. A good trade. I'll keep the deads inside o' me and cut 'em loose next time.

7 - 1 hours/22 hours. 35 minutes of work; PE: 6. 218/15.
oGWICn: Day 29, 29 burpees.

Ca - Too Tased to Taper - Jan 28

Bought in with 2x max reps abmats.

Then (lookit how we work what's in the pantry into the pancake batter!) folding today's burpees into the WoD:

2 rounds:
14 burpees
16 ring dips
18 pull ups
20 press with 100#
400m (short block)

rd 1: 9.45, rd 2: 10.55. 20.40. The even numbers break down into halves pretty well; count up to the half set, count down to the end of the set. The burpees were just a Work addition to a double push/single pull Ca day with the 400s tacked on to buffer the lactic acid. Isn't that what winter Speed work's for?

7 hours/48 hours. PE: 7. 220/11.
oGWICn: Day 28, 28 burpees.

Wl - Leggin' It Out - Jan 26

Stepping into it with Walker already warmed up and doing his leg presses.

5x10 curls/4x12 extensions progressive from 90-120/180-225.

3x12/10 calves on the A-frame @6/seated with 70# a side; plus one more with 6/45#.

Main set: 3x8/5/8 front squat @155# (which felt like the weight of the frickin' world on my shoulders)/3x8 deads with the same bar. I dunno about the efficacy of this couplet, but in the moment, it feels like it's doing some true good. Because it sucks balls.

Cash out: today's 26 + yesterday's 25 burpees. With a few long stops to suck air; took 6.35 after all the other leg work. Let's see if I can't beat that on day 51.

8 hours/78 hours. 44 minutes of work; PE: 7. 218/17.
oGWICn: Day 26, 51 burpees.

Ca - Over the Hemp - Jan 23

Fishlips with the Sub-T's and some pitchers of Hemp Ale last night. Getting up hurt a bit, but tested the head by flopping it over and back on the abmat. Everything seemed to reset pretty well. Sometimes you just have to get started to get goin'.

Buy in: 3x30 on the abmat, 23 burpees.

4x10 of pull ups/single hand KB swings with 1.5 pood/ring dips. Then another set of pull ups, double hand KBs for good measure.

Cash out: Jog around the block with Boogie and Maylow.

7 hours/20 hours. 30 minutes of work; PE: 6. 220/14.
oGWICn: Day 23, 23 burpees.

Wl-ish - Off Schedule - Jan 22

Doing what I can't do over the next few as we head down to Dineyland for the weekend.

Buy in: 4x20 hyperextensions with 10# ball/4x11 burpees - hey! I'm working those burpees into my warmup!

3x12 leg curl/3x12 seated calves.

Main set: 5x6 deads @ 225#. One rep better than the last time I worked at this weight, and grip felt solid. Last time, I recall having some real trouble hanging onto the bar.

6 hours/42 hours. 32 minutes of work; PE: 6. 219/14.
oGWICn: Day 22, 44 burpees.

Ideal Weight: You're Killin' Me Here.

BMac is pointing to a grid, which is telling me I'm needing to lose 20% of my bodyweight to see my Ideal weight:

http://www.brianmac.co.uk/idealw.htm

180, the top end of the range, down from 220? Are you kidding me?

My next question is Ideal Weight? Ideal for what? For a marathon, it would have to be lower still. For a streetfight, I think I'll stay pretty much right where I'm at, thank you.

I'll give you this though: to do increased work over broad time and modal domains, yeah, I could use to lose 6% BF/12#. Which is to say, I'm willing to give up 5.5% total weight, not 18%.

Wow, I didn't set out here to write that. But since that Marathon happens every year, and the Streetfight may not happen at all, but the Work will - surely, and nearly daily - now I'm going to be forced to make it so.

208. Uh Oh.

AR - Nuthin' - Jan 21

Usually there's nothing to report on an AR day. Today is the first day I'm foregoing the burpees to roll them into a 43-burpee day tomorrow. I'll refuel with Hemp ale at Fishlips with the Sub-T's afterward.

Took the evening to log WoDs and 10 rep maxes. That guy I was, what a pussy! Sure, looking back, he didn't do as much as many times as I can now. Right.

Time to prove it. 223# today, if it's not power, then I'm just winter-fat and lazy. This is the proving grounds.

10 - 3 hours. 223/17.
oGWICn: Day 21, 0 burpees.

Wl - Shut up and Dance - Jan 20

Another one of those days when I'm feeling like huh, maybe I should just blow today off and catch it tomorrow - since tomorrow's an AR day anyway, and I'm feeling flat. Then, enter the gym and it's on.

Buy in: 4x15-20 (or was it 5x?) hyperextensions with 10# ball/feet to bar. Snuck today's burpees in there.

5x10/4x12 curls/extensions.

5x11 Ov Squats @ 45#, 65#, 85#-85#-85#. Yeah, I might've could gone to the 105# and up, but I didn't want to push it, dump it, or sacrifice good form for the sake of ego. Good form though. The weight will come, if I continue to build it.

Calves: 1x12 @6 on the A-frame, 2x12 @6.75/seated calf x10 @2, then 1x12 @6 with the seated again.

8 hours /24 hours. 45 minutes of work; PE: 7. 220/17.
oGWICn: Day 20, 20 burpees.

Wa - What Was I Doing Here? - Jan 19

I can see that my Buy in is going to have to become the burpees here before too long. The challenge will be to do the regular work afterward - like one of those diets where you can pretty much eat all you want, as long as you drink a quart of water before every meal. 19 burpees took 48 seconds.

Had big plans for a Wa day here, but downtown BodyX has gone globo in the PM with nothing but posturing 20-something machos on the weight floor (counterbalanced by a sea of blubbery cardio cows on the machines) - which left me scratching my head to figure out how best to git 'er done tonight. Opted for the straight up 50-rep route.

21-15-9-5 bar dips.
21-15-9-5 pull ups.
5x10 @105# SDHP.
Get the heck outta dodge.

8 hours /24 hours. 31 minutes of work; PE: 7. 220/17.
oGWICn: Day 19, 19 burpees.

Wl - Resistance is Futile - Jan 18

Buy in: 4x20 hyperextensions with 10# ball, 4x14-15 feet to bar.

3x10 ext/curl.

Main set: 3x10 front squat-deadlift with 135#. Yeah, these were the suck. It's not a lot of weight, but the squats are still a challenge for me. Was thinking form the whole way, and found the deadlifts surprisingly draining. Stair check today found my legs feeling a little hollow from Saturday's squats, so I probably didn't have a lot to give today in the first place. Just happy to be here, taking one step forward.

18 burpees took 58 seconds. Finished with 5x12 A-frame calves with 6 a side.

6 hours /48 hours. 43 minutes of work; PE: 8. 220/16.
oGWICn: Day 18, 18 burpees.

AR day - Jan 17

Just did some good stretching today while listening to Walker do some drumming. Feeling a tick in the lower back, blame it less on doing cleans and Hip work than on reading the Eragon trilogy just now in all kinds of weerd postures on too-short loveseats.

9 +2 hours.
oGWICn: Day 17, grace.

Dice AM/PM - Jan 16

Shua dropped by for a mid-morning whateverWoD in the backyard. Boogie got out all four dice (my WoD die, the bike trail run die, Boogie's backyard die, and K-dawg's) ... we rolled all four 4 times, 16 rolls in all with a couple minutes of jump rope to end it all. Did a fair share of squats, 30 ring dips, 14 burpees, a set of cleans, some pullups, push ups, toe taps ... a pretty leisurely and fun day of moderation.

That is, until Dewman came by between playoff games for a try. Warmed up with some jump rope. Got out all the same gear and rolled the dice 8 more times. Not as brutimus as the AM, but it's cumulative, yah?

9 - 1 hours /18 hours. PE: 5. 220/16.
oGWICn: Day 16, 51 burpees.

Ca - The Life Right Outta Me - Jan 15

Buy in: One set of ov sqts with bar only to open up the shoulders.

21-15-9-5 kipping pull ups, punctuated by
7 push presses and 7 hang power cleans with 135# each round for the 4 rounds.

16.16 minutes. The suck was just putting the bar down between the presses and the cleans, and talking myself into picking it back up. Hope I don't have an intestinal parasite or somethin' - just not a lot of pop this day.

9 -3 hours /48 hours. PE: 7. 217/16.
oGWICn: Day 15, 15 burpees.

Ca - Pulleo and Pushliet - Jan 13

It's that time of year. The Globo Gym is packed with vultures.

No Specials! No TV's! No Mirrors! No Chrome! No Pool! No Racquetball! No Tanning! No Cable Crossovers! No Hot Tub! No Pilates! No Step Class! No Body Pump! No Curl Bars! No Head Phones! No Cell Phones!

Just Pain! Just Sweat! Stop looking at me like I'm from another planet and Work. It. People! Jeez!

Buy in: Got today's burpees in the can, then 3x20 ceiling stompers/hyperextensions w/ 8# ball.

Then, coined a WoD for Ca that looked good on paper. Holy shite.

Pullmeo and Pushliet
Strict Pulls x10 (on the gravitron, zero assist)
Dips x10 (same, zero assist)
- 1 min rest -
Thrusters x10 @103# (junior bar)
Sdhp x10, same bar
- 1 min rest -
4 rounds of both couplets

How hard could it be? We're counting reps, it's only 40x4, a moderate day. Right?
Not even remotely right. Damn! Even with the rest intervals, this made my insides churn into gravel. All of the 3rd and 4th rounds were a lot of weezing, bitching, talking to myself, panting and dripping.
Can't wait to do it again!

36 minutes of work; 25 of which felt like my personal circle of hell.

8.5 hours /24 hours. PE: 9. 217/15.
oGWICn: Day 13, 13 burpees.

Nice Turban.

Oh no! One of the ways to stop terrorists is to profile the people that are bombing us.

Profiling: Those free scooter commercials are profiling old people. Cosmetic companies profile women. Beer commercials profile men. Saturday cartoons are paid for by advertisers that profile children. And if you don't think companies profile by race you are grossly mistaken.

The United States government already runs the biggest profiling operation known to exist. It affects millions of people and it's very specific on who gets punished and who gets rewarded. It is called Affirmative Action. Affirmative Action profiling is intentionally constructed to target based on race and sex. I find it ironic that the group that can't be profiled, those would be the folks that are trying to blow us up, would actually benefit under Affirmative Action. Yeah, chew on that one for a while.

Well my friends, in the words of the great John Wayne, "Life is tough, but it's tougher when you are stupid." Yup, I guess it is.

Cl - Death by Cleans - Jan 12

Buy in: 4xmax reps feet to bar-knees to elbows/3x20 hyperextensions. 3x10/12 curls/extensions.

Main set: Death by Cleans with 105#. Been meaning to try my hand at the death by cleans for awhile now. Um, I knew it would suck. Got to round 8 and felt that I wouldn't get through the round, so the 3 I did there were half-hearted. 7.3 rounds. Something to shoot for next time.

Calves on the A-Frame: 5x17-12. Then my 12 burpees for the day. No workouts over the last two days, but I still got the burpees in. 10 and 11, it weren't no thing.

34 minutes of work.

9 hours /72 hours. PE: 8. 219/15.
oGWICn: Day 12, 12 burpees.

What Day Is It? - Jan 9

4x max reps of push press with 100#.

4 + 2 hours /24 hours. PE: 6. 219/16.
oGWICn: Day 9, grace day.

Wl - It's What I Do - Jan 8

4x10/12 ext/curl. 5x5 deep deads @ 225#. 5x12 A-frame calves.

If you can't grip it, you can't lift it. I dumped the 5th set of deads at 3 because … because I didn't hold it. Not couldn't, just didn't. Finished up the set, but it's a grip thing.

30 minutes of work.

8 hours /72 hours. PE: 7. 220/16.
oGWICn: Day 8, 8 burpees.

Nada - Off Schedule - Jan 7

Stayed late, that f*cking catalog in my face again today. Opted for the Texas/Alabama game. Wrong, wrong, wrong.

9 hours. 218/14.
oGWICn: Day 7, 7 burpees.

Hey Co-Workers.

Think of my expertise and good nature as abundant resources, but my time to respond to your emergency as a scarce one. The less of a time commitment you implicitly ask for, the more likely you are to get help from me.
Of course, if your expectation is that I'm going to drop my project Right Now to solve your problem, the likelihood of you getting the finger from me increases exponentially. Or, you may get service with a smile from me this time, and talk to the hand from me for the duration of your tenure here.

AR - Off Schedule - Jan 6

Between fog in the AM, catalog season deadline deadheading, Night of Renewal at First Pres ... no time today for some lowish intensity cardio. Swapping for tomorrow's AR day by doing my burpees and some easy stretching.

10 - 3 hours. 221/11.
oGWICn: Day 6, 6 burpees.

Wl - It's a Kick - Jan 5

Just doing the schedule today. Buy in with 5x20/20-15 hyperextensions w/ 6# ball/ceiling stompers-knees to chest. 6x10 extensions/curls. 2x10 hang cleans with 115#. 21-15-9 calves on the hoist a-frame.

The cleans felt really good. I wouldacoulda done more, but I'm staying on the schedule, and, I'm feeling a little near the edge just now anyway, and six sets on the ext/curl was grueling today. But some nice snap under the bar and good elbows up.

35 minutes of work.

8 hours /24 hours. PE: 7. 219/16.
oGWICn: Day 5, 5 burpees.

Wa/Ca - "Chesty Puller" - Jan 4

Buy in: 3x20/x10 hyperextensions/feet to bar.

5 rounds x10 reps each, rest 1 minute between rounds:
chins (gravitron with 10#)/incline DB press with 60s (descending to flat)/sdhp with 95#.

Cash out: 4 burpees. At some point, the burpees are going to be the buy in and the cash out. Until then, single digits are a relief.

30 minutes of work.

7.5 hours /48 hours. PE: 8. 220/16.
oGWICn: Day 4, 4 burpees.

AR - Jan 3

Not so active today. What a lazy day, skipped church, reading Eragon. Considering how to best make this challenge work, doing burpees isn't going to last the year ... nor should it? Going to break the burpees into the 6 skills, put a 100-rep cap on any one exercise, and move into the next skill set, I think. Until the 100 rep cap though, I wonder about just hammering burpees each day. Think it's only fair to do so.

December's going to really suck, no two ways about it.

221/14.
oGWICn: Day 3, 3 burpees.

Wl - Something's missing - Jan 2

Buy in: Overhead squats 4x15 at 45, 65, 85, 105. 105 got dumped a couple of times. Man.
3x hyperextensions/feet to bar.
4x12 extensions/5x10 curl.
5x Aframe calves.
Had to get movin', no heavy hip drive today. 38 minute workout. I swear I'll pay up later.

7 hours /24 hours. PE: 8. 222/11.
oGWICn: Day 2, 2 burpees.

S - Dice Run - Jan 1

52 mins with a .25 warm up/down. Rolling the 11 burpees /22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice 16 times on the .1 mi marks, with 3 stops for the pull ups on the horse bar and at Yokuts. I neglected to do the box jumps or push ups at Beach park, there was a homeless dood on the bench.

Super oddly enough, out of 16 tries, squats didn't show up once. Burpees twice, Push ups once, Toe taps twice, Jumping Jacks - ah, like 5 times? and the rest was pikes, pikes, pikes ... thankfully.

7 hours /18 hours. PE: 7. 219/14.
oGWICn: Day 1, 22 burpees (two rolls on the dice run).